Morning all. I enjoyed the week off greatly. I felt very fresh for my Raw powerlifting total today. I started with a 30 min Elliptical session. 6.1 miles at a 12.1 mph pace. I was drenched afterwards. I had to change since the Squat rack was out side and it was a nippy 45 degrees. BRRR!. Got changed and put a sweat shirt on. My goal was to get 336 lbs x 1 for my top squat. I got 352 x1 instead 2nd lift was Bench. My goal 319 x 1. I got 330 x 1! Life is good. On to Deadlifts. I had a lofty goal of 446 x 1 . since I would have needed that for an 1102 lbs total If my other lifts had been as projected. I pulled 402 x 1 as my 1st heavy lift. I felt a touch of soreness in Brachialis/ Bicep region. I decided to play it safe and do a conservative 424 x 1 as my final lift to avoid potential injury. This gave me an 1107 lbs total ( 502.5 kg.) which was 2.5 kg over projected Goal. I adhered to Raw rules according to USAPL standards as far as Execution and support gear rules. Utilizing a Belt. and Knee sleeves. Heres a link to the lifts. http://vimeo.com/75223747 Squat http://vimeo.com/75225546 Bench http://vimeo.com/75227892 Deadlift. The whole purpose of doing a total was to establish my 1 rep max on all 3 lifts. I now know what poundage’s I need when I schedule my reps and sets and break them down into percentages based on that 1 rep max . I add 10% on to that max for Squats and Deadlifts.3- 5% on bench. My Goals will be 385 lbs Squat. 341 lbs. bench 462 lbs Deadlift. 1190 lbs. Total Scratch that! I’m gonna break 1200 lbs. . I will begin week 1 of a 12 week cycle this Saturday with Higher repetition Squats and lighter weights. Focusing on form. This is actually fun again. Have a great day all.
Lookin good OPG. That is some serious weight. Can’t imagine 330 on bench. Wow!
Thanks Jenn. You’re not that far behind me doing 205 x 10! You would be a pretty good strength athlete if you focused on it . I know you’re way to Hyper though
Second time I’ve done FGB. Last time was on 06/26/13. Score then was 239, so I’m 19 reps down. But I scaled a bit less this time. Last time I subbed dumbbell thrusters for wall balls, and box jumps were only 8”. Still, I was disappointed that I didn’t improve my score. Just not feeling it today I guess.